Strong glute muscles play an important role in enhancing athletic performances, especially in activities that involve running. The glute muscles are also vital to hip stability. Without good hip stability, other muscles groups must be recruited to compensate and injury often results. The glute bridge is an excellent exercise to strengthen your glute muscles and to add to your core exercise routine.
Starting position
- Lie on your back with your knees bent at 90 degrees, arms at your side.
End position
- Your hips should be lifted off the ground and in line with your knees and shoulders.
Key tips
- Keep your body in line, while being careful not to hyper extend the lower back.
- You should feel your glute muscles performing most of the work. Although your hamstrings and lower back muscles will also be engaged, really focus on squeezing your glute muscles for maximal benefit.
How long should I hold the position?
- Hold this position for 4-5 seconds and return to the start position.
- Start with 5 repetitions. Increase the number of repetitions and the amount of time in the hold position as you become stronger.
Ready for a challenge?
- Try bringing one knee towards your chest while in the hold position. Be sure to brace your abs before initiating the movement and do not let your hips sag to the floor. Hold for 2-3 seconds and switch to the other leg.
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